Training Volume and Frequency | Chapter 2: The Fundamentals Series

Рет қаралды 682,151

6 жыл бұрын

Be the first to know about the Fundamentals Book PRE-SALE by signing up for my mailing list:
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Watch part 1 of this series:
‣ • Fundamentals Series
Watch my interview with MPS researcher Jorn Trommelen
‣ • Everything You Need To...
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Song at the end:
Ryan Little
• Ryan Little - Horchata
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
This video is not sponsored.

Пікірлер: 841

@JeffNippard 6 жыл бұрын

Sorry 4 the wait!! Hope you guys enjoy! Don't forget to sign up for my mailing list and be the first to know about the Fundamentals Book PRE-SALE: bit.ly/nippardnewsletter Episode 3 will be out in July! If not, I'm unsubbing myself.

@cheesewaffle 6 жыл бұрын

Jeff Nippard SENPAI NOTICE ME

@chilliberry 6 жыл бұрын

Jeff , u are so cool. Love from norway

@ibrahimtastekin275 6 жыл бұрын

Where is Part 2 of your Interview with Dr.Mike Israetel? I need it.

@edd_e_ 6 жыл бұрын

Audio was pretty bad when you were with the whiteboard

@robertitig9378 6 жыл бұрын

What split is more recommended for body weight exercise with some weight training for lower body and compund movement?

@Huffman_Tree 6 жыл бұрын

Awesome! Can't wait for part 3 in 2020

@JeffNippard 6 жыл бұрын

whoa whoa let's not get ahead of ourselves here...

@abhishekjaiswal7360 6 жыл бұрын

Huffman_Tree Lmfao

@MatthewNolan101 5 жыл бұрын

Well I guess you get what you pay for.

@ramybroudefan8659 5 жыл бұрын

Huffman_Tree aren’t you the guy Blaha blocked?

@yotus9337 4 жыл бұрын

Im waiting

@legitman248 6 жыл бұрын

Jeff you spoil us so much with these videos... I will be getting one of your books!!

@johnkid9573 6 жыл бұрын

Ryan Craig kid why do I always see you

@N2EGhost 6 жыл бұрын

Same

@MarcFitt 6 жыл бұрын

Can't wait to get a copy of the book brother!!

@fabianarndd6316 6 жыл бұрын

Marc Fitt why don‘t you buy it

@jenniferbishoff 4 жыл бұрын

Thank you for doing this fundamental series, I started lifting 3 months ago; paid a trainer big bucks to teach me, and left the program feeling like I had no idea what I was doing besides him telling me what movements to do. I didn't understand the why, bc none of that was taught during our trainings. I came across this series and feel way more confident about my approach and the direction of training I need to focus on now. The series of vids are informative, easy to follow/ understand, and well organized. Super helpful to say the least, I appreciate the time and effort put into putting these all together, thanks!

@jhonecv 3 жыл бұрын

These are common errors of personal trainers. You can judge whether they are actually good or they are just wasting your time if they can explain and help you to understand the reason of the exercises

@adeelali8417 2 жыл бұрын

@@jhonecv I would go on to say that the majority are charlatans. Beware.

@ACGreviews 6 жыл бұрын

Seriously man. FANTASTIC videos and well researched

@nintendude794 2 жыл бұрын

Fancy seeing you here!

@mikejones2077 5 жыл бұрын

I've been lifting like a "bro" for a year now and I decided to switch over to your push pull leg plan and holy cow I can already see so much improvement in only a month

@wholesomet3930 2 жыл бұрын

What does that consist of Monday- chest, tris, shoulders, Tuesday- back, bi’s, Wednesday legs, Thursday- chest, tris, shoulders, Friday-back and bi’s again, and Saturday-legs ?

@isuzhdjdmhussainuc3768 2 жыл бұрын

@@wholesomet3930 yes

@xachiksoxomonyan6950 2 жыл бұрын

@@wholesomet3930 ւօվըօցըօցյլֆյլֆյլդեօրփրժփճրթչձէչջփծչռօըսկհցյշղշհֆւլդօըֆյլդըօֆըօեւպռչօեօրերճթչջթջիտիգըկղլլվցյվխկֆւօգիպգօկւկլկկկ

@xachiksoxomonyan6950 2 жыл бұрын

Օյիբյցլհղլըֆօըդըօեջճթձչէջչփչտճջոիըգյկզկնվզկնվյլղտւցջչղոջզտոզկտցյզյըվժըցչտցպւղտչւֆւռաւտոըօռւպգլհցւպբիբկբկբկբկբկբկբկվիգկգհլբկբլնլբկբկկ

@xachiksoxomonyan6950 2 жыл бұрын

Կիհիցհլցշյֆհլդըկսիտոչջոճփջչթճրփչպռւօդըիֆըօդիրդւդըօդիըեջիոջւոիջեըկդհկղհղբշղշբղբշզբմզգզռստյստւքւջորօռւորռճգիգկվկվկվհսյդկըդհլդլըեըօեժրփրճթճջթճրփըօդօըցիիջֆիֆըֆլկկկյիկկկլիօօկլլխխպպլկկ

@texastorres3505 4 жыл бұрын

Jeff, I am so impressed. For me, anything I do needs to be calculated and have a reasoning behind it. For months I have been playing around with splits and exercise volume weekly to find what works for me but alot of the workouts I were doing were just based off feeling and that made things inconsistent. This video helped me calculate exactly how much should work for me, and I just created my ideal program for my goals that Ill start tomorrow. Thanks for putting brains back into lifting!!

@masonkoller8962 2 жыл бұрын

I tried to formulate my own split that was like the bro split but hit each muscle group twice a week and just accidentally reinvented push pull legs, so that’s what I use! 😂

@UnironicallyMonarchistic 8 ай бұрын

holy shit me too

@pravalkushwah5115 6 жыл бұрын

This is pure gold, Jeff. I can't thank you enough. Even though we know how to get around the workout but still need your affirmation and validation. Thanks for being a guide, coach and a brother.

@pietervercruysse9891 5 жыл бұрын

I’m going to the gym for 6-7 years now and still learn a lott of great tips from you, keep up the good work bro!

@Luraj7 6 жыл бұрын

Just finished Dr. Mike Israetel's Hypertrophy guide series and I love how this video has some connections

@christopherstanford6315 6 жыл бұрын

Been working out for about 10 years. Will call myself experienced... and i have never in my life seen such a informative video. Thanks bro. Was definitely overtraining the body parts i wanted to bring up..

@justinelogan2012 4 жыл бұрын

I honestly can’t believe you put this out for free-thank you! I’ve been so bored in my routine and didn’t even realize i was in a “bro split” lull. I can’t wait to start building a new program with all this new info.

@vistian 3 жыл бұрын

Jeff, you've changed my understanding of my body after years of stubborn and slow growth. Thank you from the bottom of my heart!

@leanmachinefitness9006 6 жыл бұрын

Just really started watching your videos as I too love the science and this is the most clear understanding information ive seen on youtube when it comes to explaining volume and frequency! GOOD JOB! cant wait for this fundamentals book.

@constructedbycraig2569 6 жыл бұрын

I know this is one of your less popular video series but this stuff is a amazing and I really hop you keep this series going. These last 2 videos have completely changed how I workout and I can already see the results only after a month

@aryanmishra8732 2 жыл бұрын

So glad I started lifting now. I don't have to wait for the episodes and can watch all of them in one go. 🙂

@jonathanfeigert1146 6 жыл бұрын

I like to imagine that somewhere in the world there is someone climbing up a replica of Jeff's Fundamentals Training Ladder on the side of Eric Helms's Muscle and Strength Pyramid

@JeffNippard 6 жыл бұрын

LOL underrated comment

@georgechristiansen6785 6 жыл бұрын

Not a bad comparison to have made about your stuff, Jeff.

@hamzab4433 6 жыл бұрын

I love these sort of videos. Just sitting in my room with a plate of veggie and chicken pasta enjoying the knowledge. Can't wait for part three.

@rauladriyo 6 жыл бұрын

Dropping the like just in case. Really appreciate you taking time to create videos like these. Knowledge is KEY. Thanks man!!

@yevhenator2827 6 жыл бұрын

Can't wait for your intermediate push/pull/legs. I followed all of your first volume of the beginner level and I love it so much. Thank you for releasing such great, quality videos, you have inspired me to work on myself.

@cheesewaffle 6 жыл бұрын

Absolutely love the work you’re doing man. You keep it reasonable and always back it wit science. Can’t wait to see and learn more!!

@timgerber5563 6 жыл бұрын

Thank you so much for talking us through this. I believe many of these thoughts are common for everyone who has ever made themselves a training plan. However, applying the thoughts of how many sets you allocate to which exercise, which exercises you begin with, how you mix them up, and also how there is overlap between the trained muscle groups is something that I (in the beginning) have mostly ignored. So this is very valuable information for anyone who is looking to make his training more deliberate.

@ernie0753 3 жыл бұрын

Best fitness videos on youtube. Production value is incredible, Jeff speaks so well and is clear and concise in the concepts he puts forward. All the information is backed by science and he always keeps up on the latest studies. Couldn't ask for a better channel. Thank you for taking the time to put these videos out!

@talents010 6 жыл бұрын

Lucid and to the point. Excellent information throughout. Thank you Jeff for all you do!

@nvlw63 4 жыл бұрын

Very nice video, well explained, no bs approche and exactly the theory I use to structure my workouts. The split I use is a variaty of the push-pull. Day 1: chest 8 sets - shoulders side & rear 4 sets - triceps 4 sets - calfs 5 sets. Day 2: back 8 sets - biceps 4 sets - legs 7 sets. Day 3 rest. Day 4: repeat day 1. Day 5: repeat day 2. Day 6 & 7 rest. Greeting from the Netherlands.

@fernandagomez5014 6 жыл бұрын

Probably one of your best videos, super informative! Love for you and Steph from Honduras💞

@firewolf7108 2 жыл бұрын

Thank you so much for these series, I wouldn't have started without you

@balthazarduclos2673 2 жыл бұрын

Thank you for this video! You are so clear and simple with your teaching it's extremely refreshing

@mohamedasim8664 3 жыл бұрын

I've been struggling for over a year with my training. It's only during the past 6months or so that I've actually been progressing in the gym so I really wish I'd seen this video for two years ago but thank you anyhow. An amazing video and a great way for me too make sure my workout is optimal for my targets.

@docterblack 6 жыл бұрын

Definitely looking forward to pt 3, thanks man! This video was really helpful.

@iamindin001 5 жыл бұрын

Hands down bro - the way you display and explain things in your recent videos are epic! It feels like being an actual student of the subject listening to your explanations. Thanks for the output and the amount of work done! Favourite Fitness KZfaqr so far! 💪🏻

@robinyourhood189 6 жыл бұрын

The best fitness channel out hands down. Its 4am here in Australia but im catching up on your vids. Good work bro!

@DanielH-po4ur 6 жыл бұрын

Just cleared up my yt subscriptions and now i finally see jeff nippard omg omg omg

@mfranko1000 5 жыл бұрын

Love the video. Thanks so much for making it man. You have a gift for breaking things down

@Justin-wt8eq 6 жыл бұрын

I freaking love your videos. The MOST scientific and helpful channel out there

@vasilis_never_broke_again Жыл бұрын

Thank You for the free seminar Jeff ! Amazing work!

@UvaroviteKing 5 жыл бұрын

These videos are amazing dude. It's nice having a person with an actual degree in science evaluate and present all this information in such a way that was can make informed decisions.

@rtg8795 2 жыл бұрын

Been getting a lot from these videos lately as a new personal trainer. Great work Jeff

@Moosicadict 2 жыл бұрын

You are the first teacher to make me enjoy learning!!

@jgttech 6 жыл бұрын

I've read a lot of articles and seen a lot of videos. Your channel does, literally, the best at it. You actually read into the details and question the results and investigate the logic behind it. What's rare nowadays. People would rather say "do these 3 things for huge biceps", or something similar. Great video, as always. Keep the quality. It's far more important than pumping out a million videos. I'll be buying a book. I work in an office building all day, sitting (I'm a software engineer). So I focus on lower back a lot. Along with abdominal work. The atrophy in an office environment is high. I use to be very, very, very into this but my lifestyle has changed as I have become a professional. So now I workout for the enjoyment of it.

@benevans801 6 жыл бұрын

Hell yes - I've been looking forward to you returning to this series. Keep up the great content!

@fernandagomez5014 6 жыл бұрын

Your content is literally the best! Love for you and Steph from Honduras 💞

@Christian-xf5ke 6 жыл бұрын

So excited for what’s to come Jeff! I’ll definitely be buying whatever books you publish! Love this series. Thanks for sharing your knowledge!

@valdmetsl 6 жыл бұрын

I started with a push-pull-legs split when I started college and was a complete beginner in the gym. I had some muscle on me, but wasn't defined as fit. Your videos and the knowledge I gained over time really helped me skyrocket my gains in the first view months. Thanks for your amazing content. :)

@michelleharry3732 6 жыл бұрын

Love the info. Heard most of it before but always good to have a refresher course. Great job Jeff. Can't wait for episode 3

@tiffariff 2 жыл бұрын

I love how you first talk about 1. Strategy for optimal vs practical, and all that goes with that to balance them. 2. You go into frequency in terms of MUSCLES! So often I see trainers say “do this exercise this many times a week.” And they forget beginners don’t understand what’s being worked. My dad taught me “big muscles out” method. Meaning start at the core whether that’s back/chest, or glutes/quads. If you feel like the smaller muscles like biceps triceps, or calves, still need work, work those after. Really helped me find the 2nd option sort of trying things out after trying the 1st frequency option and just not liking it

@jjlaw5521 6 жыл бұрын

You smashed it out the park with this Jeff and covered my question from the last science applied episode in perfect detail. Can't wait for episode 3. Thanks bro!👍

@angelicasanchez2111 2 жыл бұрын

Jeff, I'm so grateful i found you as a newbie in the gym thankyou for existing and helping people like me who feel clueless at the gym lol.

@SamuelPradhanMusic 4 жыл бұрын

Love the work u put into these videos!! One of the best fitness youtubers for sure.the details in these videos you add with precision is so easy yet very helpful for anyone.. Wish to be a smart man like u in future man!!! It shows your character. Kp on growing..u deserve million subs

@RishavSaraf 6 жыл бұрын

Such an informative and amazing video! Man you're the best!

@Mindoi96 6 жыл бұрын

Signed up! Thank you for all the great free content you deliver!

@matiasfranck7865 4 жыл бұрын

This dude never stops surprising me with the quality of his awesome videos.

@jorgeortiz1947 6 жыл бұрын

Jeff back at it again with the amazing video!! Can’t wait to get a copy of the book!!

@andreasantoniou7941 6 жыл бұрын

Man that's an excellent video in both quality and knowledge, thank you Jeff for putting the effort into creating such a nice content and providing us with SCIENCE/EVIDENCE BASED APPROACHES which is the thing that I enjoy most about your videos! Knowing that by watching your videos I receive both entertainment and researched Knowledge!

@luxinox6756 Жыл бұрын

ngl, the best video i saw on this topic, even though i'm german it was super undestandable and well explained too, now i know what i'm doing

@arch.clique 6 жыл бұрын

Wow I really enjoyed this vid and it was very helpful! keep up the good work Jeff

@joeldoxtator9804 6 жыл бұрын

I like to use split #5. It leads to shorter workouts and it is much easier to add and subtract things on the fly based on how you feel.

@timgawertdrums 6 жыл бұрын

By far the best content of all fitness KZfaqrs!! Though he be but little, he be mighty!

@Quantickzz 6 жыл бұрын

Niceeeee I feel like this is gonna turn into my favorite series on KZfaq :D

@ParthSareen 6 жыл бұрын

I love the content you put out. It's informative while being interesting and implementable. Keep it up!

@ar.9024 4 жыл бұрын

Well they will tell you that this guy does't know what he's talking about 😂

@StratiuZ 6 жыл бұрын

Thank you so much for using a white board with very clear informative information and going into detail for each segment in a speed easy to digest, since I'm more of a visual learner (and many are) it was so nice to be able to absorb all the necessary information based on my goals with my training without getting stressed or overwhelmed. Great Video! 5 stars from me

@justynamaria0333 5 жыл бұрын

good for you dude..using your motivation in every facet of life! website looks so good. your work is appreciated

@savannahray8347 6 жыл бұрын

I am so excited for the next episode and to see the information in the beginner's program!

@ethancharles8388 4 жыл бұрын

Jeff you make this seem so easy to understand. I’m currently doing one of your push pull legs split and seeing some serious gains!

@JamilMiah 2 жыл бұрын

Thank you, you made me understand how to create a program myself, and not just being told to do a specific one

@melisabataller8484 6 жыл бұрын

Loving these fundamental series!!

@allengreathouse7707 6 жыл бұрын

Jeff i just gotta day thank you man. The content you put out is always top notch. Very happy to see this series coming back from the dead. Hopped on the email list real quick! Good luck with the book! I’m looking forward to seeing some more workouts from that science applied series of yours. Cheers dude!

@KattyTheLover 6 жыл бұрын

OMGGGG THE VID I HAVE BEEN WAITING FOR ! THIS COULD NOT HAVE BEEN A MORE PERFECT TIMING !

@JeffNippard 6 жыл бұрын

glad to hear it! :)

@TheBodybuilder57 6 жыл бұрын

its crazy back when i first started training, i would just copy jay cutler said he did on that month's issue of flex magazine which turned out to be 25+ sets haha..... the good ol days man.

@Vanderroest1111 3 жыл бұрын

Did it work tho

@oliverbarrera4161 6 жыл бұрын

Expecting chapter 3 soon, hopefully. Great content!

@lmassey1984 6 жыл бұрын

Great video and examples. Very easy to follow. Thanks brother.

@_shaykhan 6 жыл бұрын

Love the video and how easy you made it for learning! Thank you 😊

@alexanderchernoshtan9898 2 жыл бұрын

One of the best videos on programming frequency and volume

@Abi-un4uk 5 жыл бұрын

This is what i have been looking for . Thankyou so much 👍

@raveniseini6257 5 жыл бұрын

I'm very grateful that I found you out here in the wild.

@Louveee. 3 жыл бұрын

thanks for the advices, it helps me a lot to choose and optimize my workouts !

@darios.7152 6 жыл бұрын

Best content as always ! Hyped for the Powerbuilding Program :)

@xabierazpiazu2679 2 жыл бұрын

This is amazing bro, huge thanks!

@AlphaShredTV 6 жыл бұрын

Waiting for this book🙏🔥

@wallyosmond9204 2 жыл бұрын

I love that Jeff can talk about working out like a college professor giving a dissertation.

@FrodeMikalNilssen 6 жыл бұрын

Thank you, Jeff! This is really interesting and helpful!

@matthewskerke8895 6 жыл бұрын

Awesome video! You explain everything so well!

@psychogenesis6755 6 жыл бұрын

Very informative video. I’m excited for the next episode! Keep up the good Content Jeff!

@omega3294 6 жыл бұрын

Thanks for all that you do in the fitness industry.

@gcerpa 6 жыл бұрын

Finally part 2!!!

@avika88 5 жыл бұрын

First of all thanks for all the great content you provide, picked up a couple of things myself. I know this is taking a long shot cause this clip is kinda old, but here it goes: I’ve been training for about 8years. Atm, I’m doing some hytoprophy work only to fully recover from a knee surgery and build up my work capacity so I can start compete again. Not sure if it’s muscle memory going crazy, but i’m clearly seeing gains and currently running about 15sets for Bigger muscle groups x2 times per week / 8-10sets smaller x2 Tho I still feel fully recovered when I come to my next workout and have been increasing reps or sets aswell for the last 4months. Currently running 4-5 x 10s(same weight) so my total volume is pretty high, tho my intensity/load should be around 70% of 1rm give or take. For some reason Ive always been a fan of less exercises & more sets for effeciency+MMC I’m sure the intensity play a major role here. At what intensity would you assume the 10-20set rule would count for? Would you rather do Pyramide or straight sets?

@RUOK2000 5 жыл бұрын

These are great for me as a beginner. Audio sounding awesome now too

@jasonheddington3345 6 жыл бұрын

This has really made me rethink my training volume

@interdimensionalsteve8172 6 жыл бұрын

Great segment, thanks. Only affirmed that I'm already doing the right thing, and that makes me very happy!

@juliamorris540 4 жыл бұрын

I find these videos super informative and helpful! In my own training and most of the training of the people around me and on social media, I see way more than 10 sets being complete a week, per muscle group. I was wondering if anyone had additional insight/ research that I could consult with! Thanks!